Warm Up
3 rounds
1 min rowing
4 inch worm + push up
8 tempo ring row, fast up, slowly down
:30 side plank hold R/L

Strenght
Speed Bench Press 4x3reps @50-60%
perform 3-5 strict pull ups right after (as sharp as possible)
rest 2-3 min

Part 1
6-8 min emom
odd : ghd sit ups x 10-15 reps
even : 5 deadlifts + 5 double db hang cleans + 5 push press with rx dumbbells

Part 2
6-8 min emom
Odd : Rope Climbs x 2 reps
even : Pistol squats x 8-12 reps

Part 3
6-8 min emom
odd: Toes to bars x 10-15 reps
even : Double unders x 40 seconds

2 min rest bwn emom's

Accessory Work
2x12 reps of bicep curls and tricep turns
2x1:00 bear hug sandbag hold